Top 10 Best Food Sources For Zinc

Zinc being a trace mineral (others are: Iron, manganese, cobalt, copper, Iodine, Fluorine, and selenium) is an essential element, which is second to iron in terms of concentration in the body, thus making it necessary to remain healthy. Zinc is also responsible for the proper work of our immune system. Besides that, it helps in the breakdown of carbohydrates in the body and in healing wounds. It was also seen that people taking zinc supplements have shown resistance to sickness from the common cold. Experts say that zinc helps to boost testosterone levels.

Animal-based sources are rich in zinc content than vegetable-based sources because of their less bioavailability.

So, Healthyfi provides you the list of top 10 food sources to fill your body with adequate zinc. 

All the data provided here is based on the reports published by the U.S Food & Drugs Administration.

1)Oysters

For every 3 ounces, Oysters provide 74mg per serving of zinc which comprises 673 percent of the Daily Value(DV). 

Other than zinc, it is an excellent source of iron and calcium. They are highly rich in protein as well (9g in 100g of Pacific oysters).

Some researchers have found that oysters are rich in amino acids that trigger an increased level of sex hormones.

It also aids in the production of testosterone.

2)Beef Chuck Roast

For every 3 ounces, Roasted Chuck Beef provides 7mg per serving of zinc which comprises 64 percent of the Daily Value(DV). 

It is also a great source of protein(serving per 85g) is 28.4g comprising 57% of DV.

3)Crabs

For every 3 ounces, Roasted Chuck Beef provides 6.5mg per serving of zinc which comprises 59 percent of the Daily Value(DV).

It is also a great source of lean protein and extremely low in fat and carbs.

It contains about 10% of the daily value for calcium.

4)Beef Patty, Broiled

For every 3 ounces, Broiled beef burger provides 5.3mg per serving of zinc which comprises 48 percent of the Daily Value(DV).

It also has a good source of protein content(per 100g) which is 26g per serving and has a   DV of 52%

5)Lobsters

Lobsters are a type of shellfish.

For every 3 ounces, Lobsters provide 3.4mg per serving of zinc which comprises 31 percent of the Daily Value(DV).

Lobsters are also a great source of selenium and omega-3 fatty acids which adds more to its nutritional value.

It helps you fight depression and anaemia

it has a protein content(per 145g) of 27.5g.

6)Pork Chop

For every 3 ounces, Pork Chop provides 2.9mg per serving of zinc which comprises 26 percent of the Daily Value(DV).

It has a protein content(per 113g) of 23.1g making it a 42 percent of DV.

7)Baked Beans

1/2 cup of canned Baked beans provides 2.9mg of zinc which comprises for 26 percent of the DV.

Besides that, it is a good source of protein and fibre,  as well as low in fat and calories.

8)Breakfast Cereal

Fortified with 25% of the DV for zinc, Its 1 serving provides 2.8mg of zinc. 

In addition to providing an important source of vitamins and minerals, breakfast cereals are also potentially important sources of antioxidants.

9)Chicken, Dark Meat

For every 3 ounces, Chicken, Dark meat provides 2.4mg per serving of zinc content which comprises 22 percent of the Daily Value(DV).

3 ounces of roasted, skinless dark-meat chicken contains 23g of protein and has many healthy omega-3 fatty acids.

10)Pumpkin Seeds

Pumpkin seeds may look small to be of any nutritious value, but mind you, they're packed full of valuable nutrients.

For every 1 ounce, Pumpkin seeds provide 2.2mg per serving of zinc which comprises 20 percent of the Daily Value(DV).

Its benefits include improved heart health, prostate health and protection against certain cancers and is high in anti-oxidants.